REVIEWED RECIPES |
More popular recipes... |
FEATURED |
SPECIAL RECIPES |
More featured recipes... |
![]() |
Canned Food Fan Cookbook · Canned Food Fan Cookbook (III) · Canned Food Fan Cookbook (IV) |
HEARTY BLACK-EYED PEA AND TOMATO STEW | |
Called “kunde,” this hearty vegetarian stew comes from East Africa. Made with protein-rich black-eyed peas and flavorful, vitamin-A rich tomatoes, served over brown rice and topped with peanuts, it’s a hearty dish that makes a great meal! 2 teaspoons peanut oil 1 medium onion, chopped 1 can (15 ounces) black-eyed peas, drained and rinsed 1 can (15 ounces) diced tomatoes 1 1/2 cups ready-to-serve canned, hearty tomato soup 3 cups cooked brown rice* 1/2 cup finely chopped peanuts Preparation Time: Approximately 10 minutes Cook Time: Approximately 15 minutes Heat oil in a medium, non-stick saucepan. Add onion. Cook and stir until onion is translucent, about 5 minutes. Lightly mash peas with a fork. Add peas, tomatoes and soup to onions in saucepan. Cook over medium heat for about 10 minutes, stirring occasionally, until slightly thickened to a stew-like consistency. Add water or more soup if too thick. Put 3/4 cup rice in each of four bowls. Serve stew over rice. Top with peanuts. Servings: 4 Tip: Cook rice the night before to save on preparation time. Nutritional Information Per Serving: Calories 450; Total fat 13g; Saturated fat 2g; Cholesterol 0mg; Sodium 680mg; Carbohydrate 69g; Fiber 10g; Protein 14g; Vitamin A 30%DV**; Vitamin C 25%DV; Calcium 10%DV; Iron 20%DV **Daily Value Per serving, this dish provides from MyPyramid: About 1 cup Vegetable Group, 1 1/2 ounce equivalents Grain Group; 2 ounces Meat and Beans Group Submitted by: Canned Food Fan: Courtesy of Mealtime.org |
Add review Share |
SPREAD THE LOVE - SHARE THIS RECIPE | |||
Print recipe: | Printer-friendly version | ||
Link to recipe: | Copy | ||
Email recipe to: |
RECIPE PULSE |
TRENDING NOW |